BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
100m Run
8/8 Kettlebell DL
5 Scap Push-Up + :30 Plank
Into…
2 ROUNDS
100m Run
5 Tempo Push-Up (31X1)
8/8 Single Arm Kettlebell Swing
5 Scap Pull-Ups + :30 Bar Hang
Workout – Performance
AMRAP x 24 MINUTES (AMRAP – Rounds and Reps)
400m Run
15 Hand Release Push-Ups
:45 Plank Hold
5/5 KB or DB Hang Snatch*
:45 Bar Hang
*KB Weight (53/35)
DB Weight (50/35)
(Score is Rounds + Reps)
KG KB: (24/16)
KG DB: (22.5/15)
Workout – Fitness
AMRAP x 24 MINUTES (AMRAP – Rounds and Reps)
400m Run
15 Push-Ups
:30 Plank Hold
5/5 KB or DB Hang Snatch*
:30 Bar Hang
*KB Weight (35/26)
DB Weight (35/20)
(Score is Rounds + Reps)
KG KB: (16/12)
KG DB: (15/10)
Optional Cool Down – All
3 SETS FOR QUALITY (No Measure)
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Cat/Cows
10 Alt. Bird/ Dogs
-Rest as Needed b/t Sets-
(No Measure)